A quick, easy smoothie packed with protein, healthy fats, fibre, and nutrients to help support energy, muscle recovery, and hormone health in midlife.
Perfect for breakfast on the go. Whizz it up and enjoy!
The combination of protein, healthy fats, fibre, and slow-release carbs helps keep you fuller for longer and can help avoid the blood sugar rollercoaster that leaves so many of us tired, hungry, and craving sugar later in the day.
Key info:
- protein = 22-28g
- fibre = 11-14g
Ingredients
- ½ avocado
- Banana
- Large handful spinach (fresh or frozen
- ½ cup mixed berries (fresh or frozen)
- ½ cup frozen mango
- ¾ cup high-protein Greek yoghurt
- ½–1 cup milk of choice
Optional extras
- ¼ cup oats for extra fibre and slow-release energy (adds 4g fibre and 5g protein)
- 1 scoop unflavoured protein powder (increases protein by about 20g)
- Chia seeds or flaxseeds (adds 3-5g fibre)
- Cinnamon (great for stabilising blood sugar)
- Peanut butter for extra healthy fats
Method
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Adjust milk depending on how thick you like it.
- Pour into your favourite glass and enjoy.
Top Tip
For the best nutritional benefit, try to drink your smoothie soon after blending.
Once fruit and vegetables are chopped or blended, they’re exposed to air and light, which can gradually reduce some nutrients — particularly certain vitamins and antioxidants.
Blending also starts breaking food down straight away, which is why smoothies can sometimes separate if left sitting too long. (chia seeds if added, also absorb liquid and expand so can make it more of a solid pudding rather than a drink)
That doesn’t mean it suddenly becomes “bad” later on — it’s still a great option — but freshly blended is best where possible.
Why This Smoothie Works So Well in Midlife
Protein
Helps support muscle mass, recovery, strength, and satiety — all especially important during peri and menopause.
Healthy fats
Avocado helps keep you fuller for longer and supports hormone health.
Fibre
Berries, spinach, oats, and avocado all help support gut health and blood sugar balance.
Easy nutrition
Some days we simply don’t have the time or energy for a perfect meal. A smoothie like this is an easy way to get something nourishing in quickly without overthinking it.